In order to keep our joints, muscles and soft tissues healthy and reduce risk of injury, we should always strive for balance in our training. Spins, inverts, climbs… they all involve pulling! Incorporating appropriate pushing exercises into our training will work the opposing antagonist muscles and help us to create more symmetrical strength and mobility. When we progress through beginner to intermediate levels in pole, we are gradually building up our pulling strength by learning to spin, climb and invert. But once we get UP the pole, and especially once we get upside down, we need to be strong not only at pulling, but also at pushing. This is because many of the intermediate tricks and manoeuvres we do up the pole require both a push AND a pull. Try not to get distracted by the quirky, bonkers-looking stuff! Part 1 below covers my favourite horizontal pushing exercises for pole dancers, starting with the basics — push ups! It depends on so many factors, including your current level, your training history and what other training you are doing.
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